Components of a Weight Loss Program
Know your Ideal Weight
You can determine an approximation of your ideal weight by using the
weight loss calculator. This will calculate your BMI (Body Mass Index) and is based on your height.
While there is variation from person to person this will give you some clues as
to whether you need a weight loss program. According to the World Health
Organisation there are five broad categories of weight: underweight, normal,
overweight, obese and grossly obese. The weight loss calculator will give
help you identify which category you fit in and estimate an ideal weight for
Is the Weight Loss Calculator Foolproof?
The weight loss calculator is only a signpost. If it indicates you are
overweight your attention is drawn to this possibility and you need to
investigate further. By way of example, a person of 180cm height who weighed 81kgs
would be considered overweight (only just). This person would have
to exceed 97kgs before they were classified as obese. This highlights one of the
cautions in using the BMI scale. There are some highly trained sports
people who would weigh over 97kgs and be 180 cm or less. Some highly trained
sports people build muscle bulk for strength and size. Other highly
trained sports people (eg marathon runners) could return an underweight score.
The ideal weight concept is only an opportunity to provide you with a point
of focus, not a true ideal weight.
Understand the cost of being overweight
It is likely being overweight will have a significant cost to you, especially if
you are significantly overweight. According to the Australian National Health
and Medical Research Council there are a number of diseases associated with obesity
. If you are overweight, a weight loss program or even a
weight loss action plan, can help you stay
away from these diseases. Having a great diet and good physical exercise will
not only help you be healthier, but it is likely you will also be more
productive, energetic and confident.
Have a Weight Loss Diet
To lose weight you need to either burn up more kilojoules or consume less. Consuming less kilojoules does not necessarily mean you need to eat less.
It means a better diet. For instance, vegetables have only about one tenth
the kilojoules per gram when compared to sweets. So having a
diet is more important than just eating less.
Have an exercise program
Exercise is such a benefit to any weight loss program. For starters
when you are exercising you are not eating. Exercise burns up kilojoules,
builds muscle, increases your general metabolic rate even after you finish
exercise and can improve your general sense of well being, purpose and
achievement. There is also evidence that exercise will increase your income.
If you are particularly focused on weight loss then how you exercise is
significant. The key determinant of the effectiveness of exercise from a
weight loss point of view is the rate your heart is beating. In fact in
the training zones there is a special zone called the
fat burning zone.
The fat burning zone is where you burn up the most fat per hour. Simplistically,
your fat burning zone occurs when your heart rate is around 60% of your maximum
heart. You will find at this rate you should still feel quite comfortable.
A great explanation of all the training zones and a calculator so you can
calculate your training zones can be found at
training zones calculator.
Steps to Weight Loss
Enter your details in the
weight loss calculator
and read your report.
Develop your own weight loss
Learn about your healthy diet
Understand the importance of exercise and what you need to do
to be in the
fat burning zone.
I wish you weight loss success.